Egg white vs. Soybean — In-Depth Nutrition Comparison
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Summary of differences between egg whites and soybeans
- Egg whites have more selenium; however, soybeans are higher in iron, copper, manganese, phosphorus, fiber, magnesium, vitamin B6, vitamin K, and vitamin B1.
- Soybeans cover your daily need for iron, 63% more than egg whites.
- Egg whites have 3 times more selenium than soybeans. While egg whites have 20µg of selenium, soybeans have only 7.3µg.
- The glycemic index of soybeans is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Soybeans, mature cooked, boiled, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more SeleniumSelenium | +174% |
| Contains more MagnesiumMagnesium | +681.8% |
| Contains more CalciumCalcium | +1357.1% |
| Contains more PotassiumPotassium | +216% |
| Contains more IronIron | +6325% |
| Contains more CopperCopper | +1669.6% |
| Contains more ZincZinc | +3733.3% |
| Contains more PhosphorusPhosphorus | +1533.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +7390.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +54% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +3775% |
| Contains more Vitamin B3Vitamin B3 | +280% |
| Contains more Vitamin B6Vitamin B6 | +4580% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1250% |
| Contains more CholineCholine | +4218.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +40% |
| Contains more ProteinProtein | +67.1% |
| Contains more FatsFats | +5176.5% |
| Contains more CarbsCarbs | +1045.2% |
| Contains more OtherOther | +203.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 52kcal | 172kcal |
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| Protein | 10.9g | 18.21g |
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| Fats | 0.17g | 8.97g |
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| Vitamin C | 0mg | 1.7mg |
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| Net carbs | 0.73g | 2.36g |
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| Carbs | 0.73g | 8.36g |
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| Magnesium | 11mg | 86mg |
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| Calcium | 7mg | 102mg |
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| Potassium | 163mg | 515mg |
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| Iron | 0.08mg | 5.14mg |
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| Sugar | 0.71g | 3g |
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| Fiber | 0g | 6g |
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| Copper | 0.023mg | 0.407mg |
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| Zinc | 0.03mg | 1.15mg |
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| Phosphorus | 15mg | 245mg |
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| Sodium | 166mg | 1mg |
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| Vitamin A | 0IU | 9IU |
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| Vitamin E | 0mg | 0.35mg |
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| Manganese | 0.011mg | 0.824mg |
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| Selenium | 20µg | 7.3µg |
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| Vitamin B1 | 0.004mg | 0.155mg |
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| Vitamin B2 | 0.439mg | 0.285mg |
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| Vitamin B3 | 0.105mg | 0.399mg |
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| Vitamin B5 | 0.19mg | 0.179mg |
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| Vitamin B6 | 0.005mg | 0.234mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 0µg | 19.2µg |
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| Folate | 4µg | 54µg |
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| Choline | 1.1mg | 47.5mg |
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| Saturated Fat | 0g | 1.297g |
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| Monounsaturated fat | 0g | 1.981g |
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| Polyunsaturated fat | 0g | 5.064g |
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| Tryptophan | 0.125mg | 0.242mg |
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| Threonine | 0.449mg | 0.723mg |
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| Isoleucine | 0.661mg | 0.807mg |
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| Leucine | 1.016mg | 1.355mg |
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| Lysine | 0.806mg | 1.108mg |
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| Methionine | 0.399mg | 0.224mg |
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| Phenylalanine | 0.686mg | 0.869mg |
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| Valine | 0.809mg | 0.831mg |
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| Histidine | 0.29mg | 0.449mg |
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| Fructose | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
23%
Minerals Daily Need Coverage Score
17%
75%
Comparison summary
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food contains less Sodium?
Soybean contains less Sodium (difference - 165mg)
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 2.29g)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 1.297g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 14)
Which food is cheaper?
Egg white is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)